Eating soaked almonds in the morning has been a tradition for ages. The health benefits of these little, brown-coloured nuts are undeniable. Not only are they packed with antioxidants but also nutrients such as magnesium. Moreover, their ability to lower blood pressure and cholesterol makes them apt food for heart health. But there is a problem, there is a lot of debate surrounding the exact number of almonds that should be eaten.

How Many Almonds Should You Eat In A Day?

Health experts recommend consuming one ounce (30 grams) of almonds, which is nearly 20 to 23 almonds daily to maintain a healthy balance of essential nutrients without exceeding recommended calorie intake. This serving size provides an ideal mix of nutrients that support heart health, muscle growth, and digestion. Consuming more than this can lead to an excessive intake of calories and fats and also lead to adverse health effects.

A one-ounce serving of almonds delivers 14 grams of fat, 6 grams of protein, 3 grams of fibre, and 6 grams of carbohydrates. This makes almonds an excellent snack and a valuable source of protein and energy, especially for vegetarians and vegans. In addition to macronutrients, almonds are rich in essential vitamins and minerals such as calcium, magnesium, potassium, phosphorus, vitamin E, and folate.

Eating Too Many Almonds May Lead To Kidney Stones

Almonds are said to have oxalates, also known as oxalic acid, which are organic compounds found in many plants, including leafy greens, vegetables, fruits, cocoa, nuts, and seeds. They use it to defend themselves from pathogens and other threats. Excessive oxalates in the body can stick to kidney, causing stones.

Besides, almonds have health benefits: Here are a few:

Improving Heart Health

A review has shown that almonds help maintain high-density lipoprotein (HDL) cholesterol—commonly known as the “good” cholesterol—while lowering low-density lipoprotein (LDL), or the “bad” cholesterol, which is linked to an increased risk of cardiovascular events. Almonds may also contribute to lower blood pressure.

Lowering Cancer Risk

Researchers attribute almonds’ anti-inflammatory and antioxidant properties to their high phytochemical content, which may help reduce the risk of certain cancers. One study found that individuals who consumed higher quantities of almonds, walnuts, and peanuts were three times less likely to develop breast cancer.

Controlling Blood Sugar Levels

Low in carbohydrates and high in protein, almonds are a smart snack for people with diabetes. Some studies indicate that the high magnesium content in almonds can aid blood sugar regulation, as magnesium deficiency is common among individuals with diabetes.

Managing Weight

Almonds may help with weight management by reducing body mass index (BMI) and waist circumference. Research has shown that people who consumed almonds as a mid-morning snack ate less at subsequent meals. The more almonds they ate, the greater their feeling of fullness throughout the day.

Supporting Bone Health

Almonds are a good source of calcium, which is essential for maintaining strong bones and teeth. A lack of calcium in the diet can lead to weaker bones and a higher risk of developing osteoporosis—a condition characterized by reduced bone mass and density.

Enhancing Skin Health

Almonds may also benefit the skin. They are packed with antioxidants, healthy fats, and vitamin E—all nutrients associated with better skin health.

Cranberry juice isn't just a tart breakfast staple or tasty cocktail (or mocktail) mixer. It's a nutrient-packed beverage that's been relied upon for generations to treat the symptoms of bladder infections, as well as prevent them from occurring. In fact, a 2021 review in Nutrients showed that across more than a dozen trials, consuming cranberry-derived products consistently reduced the risk of developing urinary tract infections (UTIs) in human subjects. And while the authors were clear that the findings warranted further exploration, they were cautiously optimistic about the effect of cranberries on UTI susceptibility.

Cranberry Juice Lowers Cholesterol

While this is exciting news, it's far from being the only potential health benefit you can expect from drinking cranberry juice. According to scientific studies, cranberries can also help your body resist several other diseases that might surprise you. Take high cholesterol, for instance: Having a history of elevated cholesterol can increase your chances of diseases, including those of the kidney and cardiovascular system. But taking cranberry derivatives could alter those odds.

A 2024 review in Nutrients examined previous studies pertaining to the cholesterol-lowering potential of cranberries. While total cholesterol and low-density lipoprotein (LDL) cholesterol levels didn't show improvement after ingestion of cranberry products, the ratio of total cholesterol to high-density lipoprotein cholesterol was positively affected. Consequently, the review concluded that cranberries could help with the maintenance of cholesterol.

The same review discovered a possible correlation between dried cranberry food consumption and improved insulin resistance. Since diabetes is a prevalent health condition that can lead to further problems, having another food-based option to control blood sugar can provide diabetics with more choices.

Cranberry Juice Is Full Of Antioxidants, May Aid Cancer Prevention

Of course, the caveat is that dried cranberry products aren't cranberry juice. However, cranberry juice does still contain polyphenols, which are the antioxidant compounds that are thought to impact cholesterol and blood sugar.

Cranberry juice may also play a role in cancer prevention. A 2020 review in the Journal of Berry Research looked at the efficacy of cranberries as an anti-cancer food. Among several trials, consuming cranberry products appeared to inhibit the growth or spread of prostate cancer, esophageal cancer, and stomach cancer. While more research has been proposed to solidify the chemopreventive capacities of cranberries, the American Institute for Cancer Research notes that there is likely evidence that cranberry ingestion may also decrease the risk of pharynx, lung, and colorectal cancers.

If these results weren't enough to make you love your daily glass of cranberry juice, you'll be pleased to hear that drinking it might make you look healthier as well. A 2024 trial in Nutrients looked at the effects of drinking cranberry juice on facial skin. After six weeks of drinking cranberry juice, 22 women saw a marked improvement in their skin elasticity and anti-aging effect. Therefore, starting your day with a ruby red juice could give you a well-deserved and healthier glow.

Pink salt, Himalayan salt or rock salt—popularised by health influencers, these alternatives to the good old table salt have now become a kitchen staple across the world. While these low-sodium alternatives are marketed as "healthier options," they strip off other essential nutrients, like iodine, in the salt too. Following the same, experts have raised serious concerns stating that iodine serves important functions like regulating blood pressure, metabolism and brain development and its deficiency could prove to be detrimental to health.

So, Why Do We Need Iodine?

This crucial mineral plays a vital role in the production of thyroid hormones, which regulate metabolism and are critical for brain development—especially during pregnancy and early childhood. Iodine is found mostly in animal-based foods like dairy and poultry, making it a nutrient of concern for vegans, who may not get enough from their diet alone. and on top of that, a switch to these iodine-less alternatives of table salt poses the risk of deficiency.

The issue triggered headlines when a popular a popular health influencer pointed it out. In a rell, he underscored that iodine deficiency, once widespread in the 1960s, had been successfully tackled after the government mandated the use of iodized salt. This simple public health intervention helped reduce the incidence of goiter and developmental delays associated with iodine deficiency. However, with the return of “fancy” and “traditional” salts like sendha namak—often priced two to five times higher than iodized salt—the trend may be reversing. Besdes that, these salts are frequently marketed as mineral-rich and “pure,” but in reality, the trace minerals they contain are so less in quantitiy that they offer negligible or no real health benefits.

Is World Moving Towards Iodine Deficiency?

While there is currently no official declaration from Indian health authorities regarding a national iodine deficiency crisis, the growing consumption of non-iodized salts is cause for concern and is exonerating the risk of a probable deficiency in future. Recently, A joint report by the Iodine Global Network (IGN) and the World Health Organization (WHO) stresses that limited awareness among the public and even health professionals continues to be a significant barrier to addressing iodine deficiency.

In the US, researchers have increasingly been reporting low levels of iodine in pregnant women and other people, raising concerns about an impact on their newborns. And there is also a very small, but growing, number of reports of iodine deficiency in kids.

Why are we so addicted to junk food? This is a question we often find ourselves asking. From fries to chips, biscuits, instant noodles, pizza, burgers and soft drinks, it feels as if it is almost impossible to resist ultra-processed food. But is it the ease of availability, taste or the added addictive chemicals that make them so addictive? What impact do they have on one's health?

Let's Decode The Science Behind Junk Food

Science has the answer to why human beings are so addicted to everything that is ultra-processed and blatantly harmful to their health. First and foremost, these food items contain high levels of sugar and salt, which stimulate the brain's reward centres and lead to the release of Dopamine (pleasure hormone.)

Over time, the brain gets accustomed to this level of Dopamine ultimately requiring more and more junk food to attain the same level of satisfaction and pleasure. Here, it is pertinent to note that an abrupt reduction in consumption of these food items can cause withdrawal symptoms like irritability and cravings.

Another important factor is the ease of availability and lucrative marketing of these food items. Next time when you drive home, just pay attention to what the billboards display.

How Does Ultra-Processed Food Impact Health?

Research has linked ultra-processed food consumption to a slew of health conditions including obesity, type 2 diabetes, some cancers, cardiovascular disease, and even mild depression and anxiety, but a clear mechanism for harm hasn't been identified as yet. Since these food items are typically manufactured with ingredients encompassing artificial additives and preservatives, thus, they are extremely lethal to an individual's health.

Furthermore, ultra-processed foods pose significant risks to dental health. These items drastically contribute to enamel erosion and tooth decay due to their acidic and sugary content.

Can Junk Food Kill You?

Recent studies, including a comprehensive 2024 research effort by Harvard University, have shed light on the profound impact of ultra-processed foods on longevity. The study tracked over 1,14,000 participants over three decades, revealing a 13% higher likelihood of premature death among regular consumers of ultra-processed meats and a 9% increased risk associated with sugary and artificially sweetened beverages.

Another study published in the British Medical Journal analyzed data from 2009 to 2023 and revealed that junk food lead to a 50% increase in cardiovascular deaths. Additionally, anxiety diagnoses surged by 48%, and mental health conditions such as depression increased by 53%. While less definitive, there is also evidence suggesting a 21% higher overall mortality rate associated with ultra-processed food intake.

Check You Junk Food Intake With These 5 Steps

1. Educate yourself and understand the negative health effects of consuming these food items.

2. Choose whole foods and prioritize meals rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

3. Start reading labels to avoid lengthy ingredient lists or unfamiliar additives.

4. Prepare meals using fresh ingredients to control what goes into your food.

5. Stay hydrated throughout the day to manage cravings effectively.